THURSDAY 09/16/2021
Reps vary for this one! Read the description!!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY-POWER
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps vary for this one! Read the description!!
5 Rounds
15 Dumbbell Squats
12 Lateral Burpees Over Dumbbell
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 15 reps without putting the DBs down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Goblet Squat
Air Squat
LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Reps vary for this one! Read the description!!
5 Rounds
12 Back Squats
12 Lateral Burpees Over Barbell
Suggested Weight
Men: 75-115#
Women: 55-85#
Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 12 reps without putting the bar down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Air Squat
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps vary for this one! Read the description!!
5 Rounds
15 Sandbag Back Squats
12 Lateral Burpees Over Sandbag
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 15 reps without putting the bag down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
Sandbag Shoulder Squats
LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.